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Healthy Tip: Some Mediterranean sunshine in your diet

We may not have the weather to match, but May is International Mediterranean Diet Month and a great opportunity to put some heart-healthy ‘sunshine’ into your diet. Recent findings from the Spanish Predimed study have added yet more evidence of the general and heart health benefits of the Mediterranean diet, especially when supplemented with extra-virgin olive oil or nuts. What’s more, unlike many diets, the Mediterranean one is easier to stick to as it’s very tasty and satisfying.

The traditional Mediterranean diet is based on an abundance of fruits and vegetables, wholegrain cereals, legumes, fish and nuts. Dairy products are eaten in moderation and red meat and meat products only occasionally. This diet provides high levels of mono-unsaturated and omega 3 fats, antioxidants, fibre and other nutrients and is linked to healthier cholesterol levels and a lower risk of heart disease, Type 2 diabetes, obesity and some cancers.

This May, give your whole family a Mediterranean flavour on their plates:

Use extra-virgin olive oil for dressing salads and gentle frying or roasting those peppers, aubergines, courgettes, onions, tomatoes, potatoes and sweet potatoes.
Eat more colourful and varied salads – try different combinations of lettuces (gem, lollo rosso etc.) chicory, spinach, rocket, vine-grown tomatoes, beetroot, beans (kidney, green, black-eyed), chickpeas and avocados. Add a crunchy topping of nuts and dried fruit. You can also use couscous, bulgur wheat, brown rice or pasta as a base for a salad.
Get fishy – oily fish and shellfish are a great source of heart-healthy omega-3 fats as well as protein, vitamins and minerals. Grilled sardines, tinned salmon sandwiches, a seafood risotto, BBQ’d tuna steaks, smoked mackerel salad – there are plenty of mouth-watering ways to add a Mediterranean touch to your lunches and evening meals.
Cut back on red meat, choosing chicken, fish, pulses, eggs, yoghurt and small amounts of cheese for your dishes instead.
Go nuts - make walnuts, almonds, hazelnuts, cashew, pistachio and other unsalted nuts your new snack and sprinkle them on your breakfast cereal or yoghurt, not just your salads.
Drink plenty of water. Wine does feature in the Mediterranean diet but in moderation; it’s high in calories and men should not regularly exceed 3-4 units a day (large glass of wine) and for women it’s 2-3 units (a medium glass of wine). Red wine is a good source of antioxidants, but then so is 100% grape juice.

Get on the road to heart health by going the Mediterranean way, this month and beyond. Get your taste buds tingling for the taste of Mediterranean recipes to help add years to your life and life to your years.

Cambridge puts its hearts into Healthy Heart Theatre

Young adults across Cambridge have taken part in their first public theatre performance, bringing together all their learning around heart health and the importance of a healthy lifestyle.

This Healthy Heart project, ‘Dear Heart’, is being run by LaNYT Theatre in Cambridge, thanks to a Heart Research UK and SUBWAY® Healthy Heart Grant of £10,000.

In the first series, fifteen young adults have taken part in the ‘Dear Heart’ project - participating in creative activities that focus on heart health and positive lifestyle changes, helping the young adults, aged 18-30, to reduce their risk of heart disease.

The ‘Dear Heart’ workshops have engaged with a diverse range of individuals, including those from marginalised backgrounds, by providing them with a supportive and inspiring environment. They have also had the opportunity to become more physically active and raise their heart rates through theatre games, improvisation exercises, dancing, and movement-based theatre.

The LaNYT Theatre artists have been able to stimulate and engage the interest of the young adults with performing-arts based workshops, in consultation with a cardiac advisor from the University of Cambridge who gave advice and information on heart health and lifestyle for the developments of workshop activities and performance.

To book your place for the new series of workshops in July or for more information, please email info@lanyttheatre.org or call 07507 787639.

Ging Sinswat, Artistic Director of LaNYT Theatre, says: “We are delighted to have received a HRUK and SUBWAY® Healthy Heart Grant to fund this exciting new project. At LaNYT, we are passionate about engaging community through performing arts. The development of the ‘Dear Heart’ Youth Theatre Project is based on our belief that as young adults start independent life on their own, it is crucial that they are well informed about how to look after their hearts and personal health. This project is a fun and creative way of empowering young adults in Cambridge and encouraging them to lead a healthy heart lifestyle.”

Barbara Harpham, National Director at Heart Research UK, says: “Theatre is a fantastic medium for promoting the Healthy Heart message and engaging with young adults and wider audiences. The ‘Dear Heart’ project will put young adults in Cambridge on the road to heart health so they lead healthier, happier, longer lives.”

Manaaz Akhtar, Head of Marketing for the SUBWAY® brand in the UK and Ireland, says: “The SUBWAY® brand is delighted that through the partnership with Heart Research UK, the HRUK and SUBWAY® Healthy Heart Grant programme is available. SUBWAY® stores in the Anglia region have enjoyed fundraising, and it’s great to see initiatives such as this come to fruition as a result of the money generously donated by our customers in store.”

Walk to Work Week

A Yorkshire heart charity is calling on workers to use Walk to Work week to exercise their limbs and get their hearts pumping.

Heart Research UK says that Walk to Work week (13-17 May) is a great opportunity for people to leave the car at home and do more walking – which will help exercise their bodies, hearts and mind.

The charity says that even short bursts of brisk walking – like getting off the bus one or two stops early or taking the stairs instead of the lift at work – can make a difference to your health. If it is difficult for you to walk to work then going out for a quick stride around the block at lunchtime is another healthy option during Walk to Work week.

“Walking is good for your heart and one of the easiest ways to increase your fitness and improve your health,” said Heart Research UK National Director, Barbara Harpham. “Brisk walking done a few times a week is a simple way to get more exercise, and after you’ve done it a few times you’ll begin to feel the difference.”

Walking is a great way to exercise for heart health and can make you feel more energetic and alert. If you put your heart into it and do enough walking, it can help lower your blood pressure, cholesterol levels and reduce the risk of developing diabetes and heart disease.

Heart Research UK is encouraging all employers to embrace Walk to Work week and get their staff to take part in what is an easy exercise option.

For those wanting a bigger challenge what better way to increase your fitness than to tackle the Yorkshire Three Peaks Challenge on 15 June to raise money for Heart Research UK and help fund our work into the prevention, treatment and cure of heart disease.

More details: www.heartresearch.org.uk/hike-your-heart-yorkshire-three-peaks-challenge-2013

Many employers already encourage their staff to do more walking, and some have set up staff challenges and provided pedometers to measure distances walked towards and help achieve the recommended 10,000 steps a day.

“Too many people get little or no exercise, and obesity is an increasing problem among adults and children in the UK – so encouraging people to walk more often is a good healthy action,” added Barbara Harpham. “What better opportunity than to use Walk to Work Week to do more walking. It might encourage a whole lifestyle change and make your heart fitter and healthier.”

Walkers can join Heart Research UK’s Yorkshire Three Peaks Challenge (Ingleborough, Pen-y-Ghent and Whernside) on Saturday 15 June. Entry is free and all we ask is that your raise as much as you can for Heart Research UK. Why not do it as a family or a work team. More information is at: www.heartresearch.org.uk/hike-your-heart-yorkshire-three-peaks-challenge...

The SUBWAY Helping Hearts™ Family 5K

The SUBWAY® brand and Heart Research UK is today launching the SUBWAY Helping Hearts™ Family 5K series.

The first of six fund-raising runs commences on Sunday 9th June in Leeds, where hundreds of families will be running to raise money for Heart Research UK.

The first race will take place in Roundhay Park, Leeds with an estimated 500 runners taking part. The SUBWAY Helping Hearts™ Family 5K will then tour the UK heading to Glasgow, Cardiff, Maidstone, Belfast and Manchester.

The races are open to the whole family, whether you are a novice or just want to beat your personal best. The events are free for children and £5.99 for adults, with all money raised going towards the Heart Research UK and SUBWAY® Healthy Heart Grant scheme which provides financial support to local community groups. The funds raised at each fun run will be used to support communities in the area and encourage locals to lead healthier lifestyles.

Family and friends are welcome to show their support and cheer on their loved ones at the finish line. There will be plenty of family-fun activities on offer throughout the day including face painting, SUBWAY® picnic and family games.

The series follows the successful pilot of the 5K event in Belfast last year which saw SUBWAY® Famous Fan and elite gymnast, Louis Smith join over 300 runners of all ages and abilities for the first ever family 5K fun run. Louis is again showing his support by attending the first event in Leeds next month, as well as being the ambassador of the SUBWAY Helping Hearts™ Family 5K series.

Manaaz Akhtar, Head of Marketing for the SUBWAY® brand in the UK and Ireland, said: “I am delighted the SUBWAY® brand is launching the SUBWAY Helping Hearts™ Family 5K series in Leeds, the home of Heart Research UK. The fun run shows our commitment to encouraging families to lead a healthier and more active lifestyle.”

Barbara Harpham, National Director of Heart Research UK said: “We are thrilled to be working with the SUBWAY® brand to encourage a better lifestyle for the whole family. The SUBWAY Helping Hearts™ Family 5K will allow you to raise money for your local community whilst enjoying a fun family day out.”

The SUBWAY Helping Hearts™ Family 5K series will be in the following parks throughout the year:

1. Roundhay Park, Leeds – Sunday 9th June

2. Strathclyde Park, Lanarkshire – Sunday 7th July

3. Bute Park, Cardiff – Sunday 11th August

4. Mote Park, Maidstone – Sunday 1st September

5. Ormeau Park, Belfast – Sunday 8th September

6. Heaton Park, Manchester – Sunday 29th September

Go to http://www.heartresearch.org.uk/events/subwayfamily5k for race information and to register.

Healthy Tip: Fruity Friday

This year’s Fruity Friday is on 17 May, and a timely reminder of all the reasons why eating a plant based diet with plenty of fruit and vegetables, whole-grains and pulses can protect against heart disease, type-2 diabetes and a number of cancers in later life. Fruit and vegetables, are a great source of many different vitamins and minerals, which help to keep the body healthy and strengthen our immune system, but are also rich in phytochemicals, biologically active compounds that help protect cells in the body from damage and potential disease.

Eating a balanced diet is also a great way of maintaining a healthy weight which, alongside not smoking and exercise, is one of the most important things you can do for a healthier, happier, longer life. So use your blue sky imagination, think outside the box, and create new ways to increase your fruit and vegetable intake – here are some useful ideas to start:

Start the day with a pure fruit juice either freshly squeezed or ready prepared and add chopped up banana, pear or kiwi fruit to your breakfast cereal.
Swap snacks of biscuits or crisps for dried apricots, dates, figs or raisins.
Having a barbecue? Prepare kebabs loaded with apple or pineapple or wrap bananas in foil and cook for a healthy alternative dessert.
Make your own smoothie or milkshake and experiment with different fruit combinations to boost your fruit intake.
Try an unusual or exotic fruit each week such as dragon fruit or lychees and try different ways to cook or serve it, for a family taster session.
Remember, tinned, fresh or frozen fruit all count towards your five-a-day.
Raw fruit such as apple, orange, mango or grapes add a great twist to a savoury salad.
Add cranberries, sultanas or diced apricots to couscous.
Make fruit skewers for dessert using kiwi fruit, melons and strawberries and drizzle with mango pulp or raspberry coulis, perfect for a refreshing dessert.

Health experts recommend that we eat at least five portions from a wide variety of fruit and vegetables every day. So, with such a wonderful array of colours, tastes and textures, be adventurous, get fruity and give your heart a colourful boost of essential nutrients.